Gym

Gym:
20*5@7 seated leg press
10*5@10 hamstring curl
6*5@55kg squats
10*5@bodyweight dangling leg raises

Gym

Gym:
10*5@No.8 benchpress
10*2,6*3@22.5kg@arm 30deg incline dumbbell press
10*5@12.5kg@arm 15deg incline pecfly
10*5@17.5@side standing side crunch dumbell
10*5@No.11 lat pulldown
6,5,4,3*2@bodyweight pullup
8*5@No.8 seated row
10*5@No.6 backfly
10*5@bodyweight lean forward at waist
10*5@25kg bitchbar curl
10,8,6,5*2@15kg@arm seated shoulder press
10*5@10kg@arm standing shoulder raise

1 min between each set

Gym

Gym:

10*5@No.7 benchpress
10,8,8,7,6@22.5kg@arm 30deg incline dumbbell press
10*5@12.5kg@arm 15deg incline pecfly
10*5@17.5@side standing side crunch dumbell
10*5@No.11 lat pulldown
6,5,4*3@bodyweight pullup
7*5@No.8 seated row
10*5@No.5 backfly
10*5@bodyweight lean forward at waist
10*5@25kg bitchbar curl
10,8,6,5*2@15kg@arm seated shoulder press
8*5@10kg@arm standing shoulder raise

1 min rest between each set

Futsal

Played futsal, we lost by one point, but when my flatmate said "Its just annoying that we lost when we should have won", I was a bit annoyed/thought it was stupid.

It was the fourth time in a row that my old flatmate played as a fillin for us. He is much better than the rest of us, so when the new flatmate said he thought we could win, all I could think was, Ben scored 6 of our 8 goals. If we wanted to compare ourselves to another team, we need to be more evenly distributed in our skill level.

8-9

Gym

Gym in craigieburn, after work. Its an ok time to go imo. But the non-freeweights stuff has numbers instead of wieghts, so i have to find a site that relates the numbers to weights, but i cant remember the name of the company.

10,10,9,8,8@No.7 benchpress
10,8,8,7,6@22.5kg@arm 30deg incline dumbbell press
10*5@12.5kg@arm 15deg incline pecfly
10*5@17.5@side standing side crunch dumbell
10*5@No.11 lat pulldown
6,5,4,3*2@bodyweight pullup
8*5@No.6 seated row
10*5@No.5 backfly
10*5@bodyweight lean forward at waist
8*5@25kg bitchbar curl
10,8,6,5*2@15kg@arm seated shoulder press
8*5@10kg@arm standing shoulder raise

Gym

Gym:
12*5@60kg seated leg press
12*5@40kg seated hamstring curl
10*2@40kg10*3@50kg squats

Gym

Gym:
7*4,6@22.5kg@arm 30deg incline dumbbell press
10,10,7,6,7@15kg@arm seated with back shoulder press
10*5@12.5kg@arm 15deg incline dumbbell pec fly
10*5@50kg lat pull down
10*5@bodyweight lean forward at mid thing
10*5@17.5kg@side standing side crunch with dumbbell
6*4,5@65kg 30deg incline guided benchpress
5,4*3,3@bodyweight chin ups
7*5@10kg@arm shoulder raises
6*5@25kg bitchbar curls

1min rest between each set